## Why Physical Preparation Matters
Pilgrims walk 50-100 km over five days in temperatures exceeding 45 degrees. Preparation dramatically reduces risk and enhances the spiritual experience.
## Weeks 1-2: Foundation
Daily walks 3-5 km. Walk in your Hac shoes. Basic stretching. Bodyweight exercises twice weekly: squats, lunges, planks. Hydrate 2-3 liters daily.
## Weeks 3-4: Endurance
Increase to 7-10 km daily. Include varied terrain. Weekend long walk 12-15 km. Three strength sessions weekly. Begin carrying a small backpack.
## Weeks 5-6: Simulation
Maintain 10-12 km daily. Walk during warmest times for heat acclimatization. Practice in ihram-style clothing. Stand for 30-60 minutes simulating Arafat.
## Weeks 7-8: Maintenance and Taper
Maintain without increasing intensity. 8-10 km daily. Reduce strength to twice weekly. Focus on flexibility and recovery. Final 15 km test in week 7. Prioritize sleep and nutrition.
## Foot Care
Moisturize nightly. Trim toenails weekly. Test multiple socks. Consider professional shoe fitting.
## Nutrition
Adequate protein, complex carbs, healthy fats, fruits and vegetables. Stay hydrated throughout training.
## Listen to Your Body
Sharp or persistent pain warrants rest or a doctor visit. The goal is arriving fit and healthy, not injured from overtraining.